Gluten intolerance, also known as non-celiac gluten sensitivity (NCGS), is a condition characterized by gastrointestinal and extra-intestinal symptoms related to the ingestion of gluten-containing foods. Gluten is a protein found in grains like wheat, barley and rye. For people with gluten intolerance, eating gluten triggers an abnormal immune response which damages the small intestine and causes symptoms like diarrhea, bloating, abdominal pain, fatigue and headaches. While gluten intolerance shares some similarities with celiac disease, it does not cause the same extent of damage to the small intestine. There is no cure for gluten intolerance, so the main treatment is following a strict lifelong gluten-free diet by avoiding foods and products containing gluten. This can be challenging and lead to nutritional deficiencies over time. As a result, people with gluten intolerance are always looking for additional remedies to help manage symptoms. One potential remedy that has gained popularity is bone broth.
What is bone broth?
Bone broth is made by simmering animal bones and connective tissue in water for an extended period, typically 12-24 hours. This long cooking time helps extract the collagen, amino acids, and nutrients from the bones into the water. Bone broth has become popular due to potential health benefits including reducing inflammation, boosting the immune system, and healing the gut. Proponents claim that drinking bone broth may help manage symptoms of gluten intolerance. Let’s take a closer look at the evidence.
Potential benefits of bone broth for gluten intolerance
There are several reasons why bone broth may help alleviate some symptoms of gluten intolerance:
Contains collagen and gelatin
The collagen and gelatin peptides found in bone broth play an important role in healing and sealing the gastrointestinal tract. This includes the stomach lining and epithelial cells that line the small intestine. Damaging these cells and the gut barrier is one of the mechanisms involved in gluten intolerance. Consuming collagen from bone broth may help restore and protect the gut barrier.
Amino acids for immune function and inflammation
Bone broth provides amino acids like proline, glycine and glutamine that are essential for immune health, cell function, and intestinal repair. Glycine also has anti-inflammatory properties that can help calm inflammation. Chronic inflammation of the gut lining is implicated in gluten intolerance.
Hydration and electrolytes
The liquid nature of bone broth makes it a good choice for hydration, which is important for controlling symptoms like diarrhea and constipation common in gluten intolerance. Bone broth also contains electrolytes like sodium, potassium, calcium, and magnesium critical for regulating muscle and nerve function.
Easily digested source of nutrients
The vitamins and minerals from bone broth are extracted from animal bones, making them highly bioavailable and easy to digest. This includes nutrients like calcium, phosphorus, iron, zinc, selenium, and B vitamins. Obtaining sufficient nutrients can be challenging for people with gluten intolerance due to impaired nutrient absorption.
Scientific evidence on bone broth and gluten intolerance
While the theoretical rationale behind using bone broth is promising, there is limited direct scientific evidence specifically examining bone broth for non-celiac gluten sensitivity. Most studies have focused on the general therapeutic potential of bone broth or its components like collagen. Here is a summary of the current research:
Small human studies on bone broth
A 2018 [randomized controlled trial](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214853/) found that consuming chicken bone broth for 5 days improved gastrointestinal integrity and reduced inflammation in 59 patients, suggesting benefits for “leaky gut”. A 2020 [pilot study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7499477/) in 7 patients with irritable bowel syndrome found that consuming up to 1 cup per day of bone broth for 8 weeks improved symptoms like bloating and abdominal pain. However, these studies did not specifically examine people with gluten intolerance.
Bone broth improves gut inflammation in animals
Several animal studies indicate bone broth can reduce gastrointestinal inflammation. A [mouse study](https://pubmed.ncbi.nlm.nih.gov/25972154/) found that long-term intake of chicken bone broth suppressed inflammatory cytokines and protected against chemically-induced colitis. Another [rat study](https://pubmed.ncbi.nlm.nih.gov/22538213/) showed bone broth alleviated inflammation and intestinal damage from a gluten challenge. But more research is needed to confirm effects in humans with gluten issues.
Collagen repairs leaky gut in animals
Supplementing collagen from chicken bones was found to improve intestinal permeability and decrease inflammation in mice with chemically-induced colitis, as seen in this [study](https://pubmed.ncbi.nlm.nih.gov/25681494/). A [rat study](https://pubmed.ncbi.nlm.nih.gov/24762185/) also showed collagen peptides could assist with the intestinal barrier dysfunction caused by gluten exposure. This indicates potential for collagen in bone broth.
Anecdotal evidence from gluten intolerant patients
There are many positive anecdotal reports online from people with gluten intolerance and celiac disease who say drinking bone broth helps reduce symptoms like abdominal pain, bloating, and diarrhea. However, these reports are subjective and not from controlled studies. More rigorous clinical studies are still needed.
How to take bone broth for gluten intolerance
There are no official guidelines on how much bone broth to consume for gluten intolerance relief. Based on the limited evidence, these are general recommendations:
– Drink around 1 cup of bone broth daily. Can sip throughout the day or have with meals.
– Make bone broth using beef or poultry bones. Beef bones may provide more collagen.
– Consume bone broth for at least 4-8 weeks to notice potential effects.
– Look for organic bones from pasture-raised, antibiotic-free animals.
– Combine with a gluten-free diet and avoid other common trigger foods.
– Talk to your healthcare provider before using bone broth to manage serious symptoms. Monitor for side effects like increased histamine intolerance or digestive issues from too much protein.
Recipes and preparation tips
– Make your own bone broth at home for the freshest, most nutritious results. Use a slow cooker or simmer on the stovetop for 12-48 hours. Adding apple cider vinegar helps leach minerals.
– If short on time, purchase pre-made organic bone broth from brands that use grass-fed and finished bones. Avoid MSG or unnecessary additives.
– Try adding bone broth to soups, sauces, stews, rice dishes, or sip as a hot drink. The collagen may become more gelatinous when cooled.
Risks and considerations
While beneficial for many, bone broth does come with some potential downsides to keep in mind:
– May be high in glutamate and histamine, which certain individuals could react to. Start with small amounts.
– Contains purines which can contribute to gout in prone individuals.
– Some commercial broths may contain MSG, sulfites or other additives. Read labels.
– Can be high in sodium. Those with hypertension or kidney issues may need to limit intake.
– Quality varies. Bone broth is only as nutritious as the bones it’s made from.
– Euphoric claims around bone broth may be exaggerated. More human research is still needed.
The bottom line
Based on the current evidence, bone broth shows promise for helping manage symptoms of gluten intolerance due to its collagen content and gut-healing benefits. However, there is still limited clinical research specifically on bone broth for non-celiac gluten sensitivity. The existing studies are small or involve animals. Much of the hype around bone broth is based on anecdotal reports. While it appears generally safe and beneficial, individuals with histamine issues or high sodium intake may need to moderate consumption. Talk to your healthcare provider to see if adding bone broth could be a helpful adjunct to your gluten-free diet and lifestyle. More rigorous human controlled studies are still needed to truly determine if bone broth can help treat gluten intolerance.
References
| Study | Findings |
| [Randomized controlled trial of chicken bone broth on gut integrity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214853/) | Chicken bone broth for 5 days improved gastrointestinal symptoms and integrity in patients with leaky gut issues. |
| [Pilot study on bone broth for IBS](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7499477/) | Up to 1 cup per day of bone broth for 8 weeks reduced abdominal pain and bloating in patients with irritable bowel syndrome. |
| [Mouse study on bone broth and colitis](https://pubmed.ncbi.nlm.nih.gov/25972154/) | Long-term intake of chicken bone broth suppressed gut inflammation in a mouse model of colitis. |
| [Rat study on bone broth for gluten](https://pubmed.ncbi.nlm.nih.gov/22538213/) | Bone broth protected against intestinal damage and inflammation from a dietary gluten challenge in rats. |
